You Can Be Old and Able to Move or Old and Unable to Move - Decide Today
Reclaiming your flexibility and mobility after 50 isn't just a luxury—it's a necessity for a vibrant and active life in future decades. While strength training and cardiovascular health are equally important to your longevity, you will feel your age with every movement you make if you ignore your muscular flexibility and joint mobility. Creating the double mobility day per week in the new Ageless Athlete - Fitness Over 50 will help you learn how to program it properly and most importantly - consistently.
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As someone also over the age of 50, we are at a pivotal moment in our lives where taking charge of our health is more crucial than ever. The decisions you make today will significantly shape your vitality, mobility, and overall well-being for years to come. The very near future could be one of being older and in pain to more or older and less pain to move. The goes for strength training. You can be old and strong or old and weak. One transformative strategy you can incorporate into your weekly routine is the concept of double mobility days integrated into a strength training program.
While maintaining strength and cardiovascular health is essential as you age, it is equally important to prioritize flexibility and joint mobility. Many find that their bodies become stiffer, and they experience discomfort in their daily activities. This doesn’t have to be your reality. By integrating double mobility days into your schedule, you can enhance your flexibility, prevent injuries, reduce chronic pain, and improve your everyday functions.
Double mobility days involve dedicating specific days to movements that promote flexibility and range of motion. This could include activities such as stretching, yoga, tai chi, or even simple mobility exercises twice each week and a little bit daily (warmups / cooldowns). Imagine not struggling to reach to tie your shoes or comfortably lifting your arms overhead. The benefits of these practices extend beyond just physical comfort; they can also improve your mental clarity and emotional resilience especially as we focus our breathing holding these stretches for 2-3 breathing cycles each.
Research has shown that regular engagement in flexibility and mobility work can lead to significant health improvements. For instance, maintaining good joint function is crucial in preventing injuries and the associated pain that often accompanies them. As your body ages, the risk of ailments such as arthritis and stiffness increases—but you can take proactive steps to mitigate these risks. Incorporating double mobility days into your weekly routine not only helps to maintain joint health but also promotes better posture, balance, and coordination, which are vital as you grow older.
You do not have to look like a ballerina when you stretch, to be honest, these continue to be a "work in progress" and challenges each of us each time we do a mobility day.
What is a Mobility Day - Check out this article on Why You Don't Skip Mobility Day. Simply:
Repeat 5 times
Nonimpact Cardio 5 minutes
Stretch, massage, foam roll 5 minutes
You might be wondering when the best time to start is. The answer is simple: do not delay. I started this new practice 10 years ago at age 45 and it has truly been life-changing. During my 40s, I only did Mobility day once a week. Now, as I am in my middle 50s, I am doing it two times a week. This age range of 40 to 60 years is a critical period for implementing lasting lifestyle changes. What you do now will resonate into your 70s and 80s and beyond. This is your golden opportunity to develop a life-changing approach to longevity and vitality.
Age 55 - Still Working Out with Teenagers...
To get started, consider scheduling two days a week that will focus solely on nonimpact cardio and mobility/flexibility work. If you do not prefer my method of basically mixing a spin class and yoga class together in 5 minute segments, devote these days to activities that resonate with you. This can be joining a local yoga class, practicing dynamic stretching at home, or going for a walk and stretching every 5 minutes. Aim for at least 30 minutes of dedicated mobility work on these days, focusing on gentle movements that promote joint health and flexibility.
It’s important to listen to your body and be patient with the process. Progress may take time, but the rewards will be well worth the effort. As you cultivate a habit of mobility, you’ll likely notice immediate pain relief, improved mood, and a greater ability to engage in a variety of activities, both leisurely and strenuous.
In conclusion, the road to improved health and wellness after 50 does not have to be difficult. By implementing double mobility days into your weekly strength and cardio routine, you can reclaim your flexibility, enhance your quality of life, and lay the groundwork for a thriving future. Don't wait any longer to embrace this essential component of health; your future self will be grateful for the steps you take today. The new book, The Ageless Athlete - Fitness Over 50 incorporates mobility days, into a calisthenics, weight training, and cardio program for all levels of fitness.
Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Have you been thinking about getting back in shape but don’t know where to start?
Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert of 55 years himself, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or uncertain about what’s suitable for your age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.
Whether you’re starting from scratch or looking to improve on what you’ve already achieved, this book offers clear, structured workouts designed to help you lose weight, build strength, and regain that youthful spirit. Each workout also pays particular attention to flexibility and mobility—crucial elements that will enhance your overall physical well-being and help keep you injury-free as you progress.
One of the best parts of "The Ageless Athlete" is that you won’t be alone on this journey. With expertly guided routines, you can prioritize your fitness without the stress of ensuring you’re doing the right thing. Stew’s easy-to-follow instructions allow you to focus on making each workout count without becoming overwhelmed by the intricacies of fitness jargon. Plus join us on Live QA sessions Mon / Tues 9am (YouTube, TikTok, Instagram) or just email the author / coach at Stew@stewsmith.com.
| Who is Stew Smith? Coach, Trainer, Author, Podcaster: I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. I am also in my mid50s and understand the changes we all go through that challenges our fitness levels. See More at StewSmithFitness.com |
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But if you are ready to make the change, check out the four part series (52 weeks of training) below:
Buy all four and save!!
Or Buy one phase at a time and rebuild over the next 52 Weeks...
Tactical Fitness (40+) Foundation Rebuilding (Part 1) - Recovery from Injury or Inactivity (Part 1). This new beginner plan forces you to "treat yourself like a beginner." Even if you do not feel like it, giving yourself a few weeks to easily work your way back into the weight room or any fitness program will pay off and help you rebuild after a long period of inactivity. (12 weeks) (book / eBook)
Tactical Fitness (40+) - Taking It To The Next Level (Part 2) - Are you ready to advance your fitness level? Well, Taking It To The Next Level after Rebuilding the Foundation (Part 1) is what this 12 week program is all about. Are you Ready to Advance Your Fitness? Progressing into more of an intermediate program with this book will be a steady increase of activity to include running (every other day), adding weights to calisthenics, and other non-impact cardio options. (12 weeks) (book / ebook)
Tactical Fitness (40+) - Ready to Compete - (Part 3) (Intermediate / Advanced levels) – After you have progressed through the previous phases, you may be ready for something new. Maybe a new challenge or “up your game” to a level that pushes you physically, but also focuses on stress relief and recovery after tough workouts. This program is a great prep for any of the Tactical Fitness, Tactical Strength or Tactical Fitness for the Athlete Over 40 advanced level programs. (12 weeks) (book / ebook)
Tactical Fitness For The Athlete Over 40 (part 4) Actively Pursuing Recovery and Maintenance - This is part 4 of the above series that is rather advanced but still focused on adding in an easy day and / or mobility day to the week as a way to recover in the middle of the week. This will enable for a better workout number 4,5, or 6 as the week moves into the weekend. Running every OTHER day with non-impact cardio will reduce stress on the knees. Use of non-impact cardio and swimming pool for mobility is helpful as well. (16 weeks) (book / ebook)
Related Articles:
The Key to Longevity is the Mastery of Recovery
Recovery Recommendations - Take These Seriously
Don't Skip Mobility Day!
Personalized Training Programs - Personalized online coaching available too - any fitness level. In fact, most people on the PT CLUB program are over 40 with specific health and fitness goals.
Questions? Just email me at Stew@StewSmith.com
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